Kettlebell Figure 8

Muscles worked

Setup

1. Stand with your feet wider than shoulder-width apart in a wide hinge stance.
2. Hinge at the hips by pushing your glutes back, keeping your chest up and spine neutral.
3. Pick up the kettlebell with your right hand, holding it by the handle.
4. Maintain a partial squat/hinge position throughout the movement to keep the muscles engaged.

How to do it

1. Swing the kettlebell between your legs from the front, reaching back with your left hand to receive it behind your left leg.
2. Transfer the kettlebell to your left hand, then bring it around the outside of your left leg and across the front of your body.
3. Swing it back through the center between your legs, reaching back with your right hand to receive it behind your right leg.
4. Exhale as you pass the kettlebell between your legs and inhale as you bring it around the outside of the thigh.

Form checklist

• Keep your weight centered in your heels and mid-foot to avoid leaning forward.
• Maintain a flat back and avoid rounding your shoulders as you reach for the bell.
• Keep your core braced 'tight' to resist the weight pulling your torso out of alignment.
• Ensure the hand-off happens smoothly behind the knee without hitting your legs.

Pro tips

• Focus on a 'clean' hand-off; grip the bell near the corner of the handle to leave room for the other hand to grab the center.
• Use your glutes to stabilize your hips, preventing them from swaying side-to-side as the weight moves.

Make it harder

• Increase the speed of the figure-8 to challenge your reaction time and core bracing.
• Incorporate a 'catch' at the top of each loop, bringing the kettlebell to a brief goblet hold before starting the next pass.

Frequently asked

What muscles does the kettlebell figure 8 work?

The kettlebell figure 8 primarily targets the glutes, hamstrings, and quadriceps, and also works the serratus anterior as secondary muscles.

What equipment do you need for the kettlebell figure 8?

The kettlebell figure 8 uses kettlebell.

Is the kettlebell figure 8 good for beginners?

The kettlebell figure 8 is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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